Name: Playbook - Flourish Fit - Week 2 | Lower Body Glute Focus
Uploaded: 2024-04-24T20:26:58.022Z
Duration: 50 min
Description: Week 2 | Lower Body Glute Focus

Nicole

Sarah

I pulled more lbs on sumo than I have in a year!! All 3 sets!!

Mallory

Went up a little tooo much on the deadlifts.. had to do two sets of 4 but still proud I was able to get 4 in at that weight 💪🏼

Alyssa

Jasmin

3 steps, 3 pulses, repeat back and forth 

Form tips: 
• shoulders rolled back, spine neutral, abs locked in 
• slightly sink down to begin by driving hips back and knees forward 
• toes and knees pointing forward 
• drive knees out to step and plant your foot 
• move slowly on the pulses keeping tension in glutes and continue driving knees out against the band 

❌ don’t let knees cave in 
❌ don’t point toes outward as you step laterally 

✅ do keep tension on the band by driving knees out 
✅ do keep glutes flexed

Banded Lateral Walk to Pulses (glute activation)

Reps are to be completed on each side before going to the next set 

Advanced: barbell or dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight or modification 

Form Tips: 
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving through the leg that is forward 
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance 

❌ don’t let your knee cave in or fall out 
❌ don’t use your back leg to drive up 

✅ do think about using your glutes and quads 
✅ do slow down

Split Squat

After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Advanced: barbell or dumbbell
Beginner: dumbbell or modification 

Form tips: 
• feet wider than hip width, toes pointed 45 degrees out 
• keep knees driving out in-line with toes the entire time 
• heels planted and toes gripping the ground 
• barbell: weight should begin right over shoe laces or an inch or two away from shins. Holding the weight with arms inside of legs 
• dumbbell or modification: weight should begin right between feet. Holding the weight with arms inside of legs 
• lock into place before lifting: hips down and back, neutral spine, shoulders back, and abs locked in *check these points before every rep 
• drive through your heels, keeping your toes planted until you are standing straight up 
• as you lower, slightly drive hips back and down until you are in the same position you started in
• the weight should always move in a straight line up and down keeping it close to your body the entire time 

❌ don’t round your back when lifting 
❌ don’t tilt your pelvis forward into a butt squeeze at the top 
❌ don’t think about using your upper body to lift the weight 
❌ don’t let the weight swing/move away from your shins/feet as you lower 

✅ do think about pushing the ground away from you as you lift up 
✅ do move with control and lower slowly to protect your body and focus on mind to muscle connection 
✅ do keep everything from your hips up locked in place (shoulders back, neutral spine, abs locked in)

Sumo Deadlift

Advanced: weighted 
Beginner: bodyweight

Form tips: 
• knees always driving in the same direction as toes 
• heels and toes planted 
• shoulders back, abs locked in, neutral spine
• pulse slowly, only coming halfway up 

❌ don’t let your knees cave in 
❌ don’t round your back 

✅ do focus on your quads, inner thighs and glutes 
✅ do move slowly, controlling each pulse

Goblet Squat Pulses

Superset

Advanced: barbell or dumbbells
Beginner: dumbbells

Form Tips: 
• Toes and knees pointing forward, hip width apart
• Good posture, neutral spine, and lock in everything from your hips up 
• Focus on driving your hips back towards the corner of the ceiling behind you 
• Keep your feet planted, toes gripping the floor and driving through your heels 

❌ don’t round or arch your back 
❌ don’t keep lowering any further once your hips stop moving back or your back will take on the load 

✅ do think about using your glutes & hamstrings  
✅ do slow down so you don’t use your back to lift the weight

Advanced: dumbbell 
Beginner: bodyweight 

Form tips: 
- heels and toes planted hip width apart 
- ribs locked down and core is tight 
- drive up pushing through your heels 
- keep your knees in line with your toes 
- squeeze your glutes at the top and return slowly keeping the tension in your glutes the entire time 

*if you feel it too much in your quads your feet might be too close to you
*if you feel it too much in your hamstrings your feet might be too far away from you 

❌ don’t arch your back as you drive up 
❌ don’t let your knees cave in at the top 

✅ do keep your ribs locked down to avoid placing the load on your spine

Glute Bridge

Complete reps on both sides

Advanced: weighted 
Beginner: body weight 

Form Tips:
• elbows below shoulders
• knees below hips 
• lock in abs and hips 
• drive your heel toward the ceiling (imagine you’re pushing the ceiling away from you) 
• keep tension in your glutes the entire time 

❌ don’t arch your spine as you kick back 
❌ don’t move your hips as you kick back 

✅ do focus on driving through your glutes 
✅ do squeeze your glutes at the top and lower with control

Weighted Donkey Kick

Week 2 | Lower Body Glute Focus

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I really appreciate all the tips helps me think about core and correct form!

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Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Week 2 | Lower Body Glute Focus

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